Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Burpee Staying Alive



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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Windy

FNGs: None

COP:  15 SSS, 15 TTT, 15 Imperil Walkers, 15 Don Quixote, 10 LBAC forwards and Backwards

The Thang:

The PAX ran to Hutchinson Square once there the workout was explained.  The first light pole was base where one burpee would be performed.  PAX would then run to the next light pole where two burpees would be performed then back to the first light pole for one burpee and so on adding one burpee at each additional pole.  There are 13 light poles and if we can finish all poles that would be 103 burpees.

Mary: There was no mary this morning because the pax wanted to finish what they started.

Numberama: 8

Namerama: Old Flame (Respect), Mini Van, Caterpiller, Bob Jones(respect), B-Wax, Grasshopper, Space cowboy, Dowery (respect)

Pledge and COT The PAX

Announcements: none due to time

Devo: The Wicket run when no one is chasing them, but the godly are as bold as lions. “Proverbs 28:1 Have you ever been somewhere you shouldn’t be or doing something you shouldn’t be doing?  That guilt leaves you feeling like you should be looking over your shoulder, ready to run. But when you are doing the right thing, you are as a lion.  Thank you to Stalker for allowing me to use his devo.

Moleskin:  

Elevator Staying Alive

  • When: 20180926
  • QIC: Old Flame
  • The PAX: Old Flame(Respect), X-Ray(respect), Lake Effect(respect), Bob Jones(respect), Caterpillar, B-Wax, Dowry, Mini Van


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Title: Elevator staying alive
Intro: 8 Strong for Faultline. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 72 degrees
Shortcake Special (Before the BC): Old Flame
Ruckers: None
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
None
The Thang:
Pax ran to the parking garage and once there performed a elevator workout with staying alive. The start was the very bottom of the garage (no exercises were performed). Pax ran up to the first floor where each man did 10 Merkins and 10 LBC. Ran back to the start line turned around and ran to the second floor and performed 20 merkins and 20 LBC then ran back to the start line turned around and ran to the third floor for 30 merkins and 30 LBC continued the same until they reached the fifth floor for 50 merkins and 50 LBC. Pax then ran back to the AO.

Mary:
There was no mary this morning
COT:
Numberama: 8

Namearama: Old Flame (Respect), Mini Van, X-Ray(respect), Lake Effect(respect), Caterpiller, Dowry, Bob Jones(respect), B-Wax
Announcements: Hot Tub Charity Run for his brother October 13, Old Flames Charity Run is October 19 and 20.
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Mini Van
Devo: Old Flame
Naked Moleskin:

Tremor

  • When: 20180724
  • QIC: Old Flame
  • The PAX: Old Flame(respect), Floppy, Mini Van and Repo(rucking)


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Title: BRR Training Begins

Intro: 4 Strong for Tremor. Awesome work.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 72 degrees
Shortcake Special (Before the BC):
Ruckers: Repo
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
None
The Thang:
Pax ran the stadium loop and on the way back to the AO ran the parking garage to the top and back down.

Mary:
There was no mary as this is a running AO
COT:
Numberama: 4

Namearama: Old Flame (Respect), Mini Van, Floppy and Repo(Rucking)

Announcements: Old Flames Birthday Run August 11 starting at 2pm Mt Pleasant side of the bridge.
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame
Naked Moleskin:

The Creamer

  • When: 20180722
  • QIC: Old Flame
  • The PAX: Old Flame (Respect), Professor Klump(Respect), Hot Tub, Repo, Schrute, Grits(Respect), Too Much.


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Title: Creamer
Intro: 7 Strong for Creamer. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 75 degrees
Shortcake Special (Before the BC):
Ruckers: 1
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
None
The Thang:
The Pax Ran, Rucked and Biked

Mary:
There was no mary as this is a running AO
COT:
Numberama: 7

Namearama: Old Flame (Respect), Professor Klump(Respect), Hot Tub, Repo, Schrute, Grits(Respect), Too Much.

Announcements: May Mud Run
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Too Much
Devo: Too Much
Naked Moleskin:

Ab Normal Rainy Monday

  • When: 20180423
  • QIC: Old Flame
  • The PAX: Old Flame (Respect), Caterpillar, craps(Respect), BeeWax, Recount, Bob Jones(Respect), X-Ray(Respect), Borland, Lake Effect(Respect).


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Title: Ab-Normal Rainy Monday
Intro: 9 strong at Fault Line did not disappoint. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 60 degrees
Shortcake Special (Before the BC): Old Flame and Recount
Ruckers: None
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
20 SSH IC; 15 TTT IC; 15 MC IC, 10 LBAC
The Thang:
Pax paired up and ran to the cage. Each Pair got one block, assembled back at the flag for a dora. While one Pax was doing the exercises, the other Pax would run around the AO on the sidewalk if the person running got caught they would stop and do 5 burpees.

Exercises
• 100 LBC with leg extension
• 200 High ups
• 300 Damits with block
• 400 Burpees
Mary:
There was no mary this morning
COT:
Numberama: 9
Namearama: Old Flame (Respect), Caterpillar, craps(Respect), BeeWax, Recount, Bob Jones(Respect), X-Ray(Respect), Borland, Lake Effect(Respect).

Announcements: Mud Run please sign up. Sign the Wilson Ball
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame

The Creamer

  • When: 20180422
  • QIC: Old Flame
  • The PAX: Old Flame (Respect), Ma Bell, Floppy, Professor Klump(Respect), Bubble Head(Respect), City Slicker, ReCount, Defib, One Bar, Waldo, Short Cake, Pretzel, Snowden, Hot Tub, Myrtle and son.


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Title: Creamer
Intro: 17 Strong for Creamer. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 60 degrees
Shortcake Special (Before the BC):
Ruckers: 3
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
None
The Thang:
The Pax Ran, Rucked and Biked

Mary:
There was no mary as this is a running AO
COT:
Numberama: 17

Namearama: Old Flame (Respect), Ma Bell, Floppy, Professor Klump(Respect), Bubble Head(Respect), City Slicker, ReCount, Defib, One Bar, Waldo, Short Cake, Pretzel, Snowden, Hot Tub, Myrtle and son.

Announcements: May Mud Run
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame
Naked Moleskin:

Tremor

  • When: 20180419
  • QIC: Old Flame
  • The PAX: Old Flame (Respect), Peg, Floppy, Bellator


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Title: Tremor

Intro: 4 Strong for Tremor. Awesome work.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: 55 degrees

Shortcake Special (Before the BC):

Ruckers: None

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
None
The Thang:
Pax ran the stadium loop on the past parking garage ran the stairs once.

Mary:
There was no mary as this is a running AO
COT:
Numberama: 4

Namearama: Old Flame (Respect), Bellator, Floppy, Peg

Announcements: Saturday convergence, The Oak April 21, May Mud Run
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame
Naked Moleskin:

Shocker of a Friday

  • When: 20180330
  • QIC: Old Flame
  • The PAX: Grits(Respect), Space Cowboy, Suds, Greenbags, Lake Effect(Respect), Bob Jones(Respect), Crab-cakes, Caterpillar, Pretzel and Old Flame


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Title: Shocker of a Friday
Intro: 10 strong at Fault Line did not disappoint. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 55 degrees
Shortcake Special (Before the BC): Pretzel
Ruckers: None
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
None
The Thang:
Pax ran to the parking garage for a modified shocker workout

Exercises
Top corner 25 Merkins 25 LBC
Opposite coner 24 Merkins 24 LBC
Down to buttom 23 Merkins 23 LBC
Lap around short central back to front of garage
22 Merkins 22 LBC
Back to start 21 Merkins 21 LBC
Repest going down by 1

Mary:
There was no mary this morning
COT:
Numberama: 10

Namearama: Old Flame (Respect), Caterpillar, Greenbags, Grits(Respect), Space Cowboy, Pretzel, Lake Effect(Respect), Crabcakes, Bob Jones(Respect), Suds

Announcements: Saturday convergence, The Oak April 21, May Mud Run
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame
Naked Moleskin:

Ab-Normal Monday

  • When: 20180326
  • QIC: Old Flame
  • The PAX: Old Flame (Respect), Caterpillar, Minivan, Peg, Greenbags, craps(Respect), Dry Prime, Repo, BeeWax


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Intro: 9 strong at Fault Line did not disappoint. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 45 degrees
Shortcake Special (Before the BC): Old Flame and GreenBags
Ruckers: None
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
15 SSH IC; 15 TTT IC; 15 DON QUIXOTE IC
The Thang:
Pax paired up and ran to the cage. Each Pair got one block, assembled back at the flag for a dora. While one Pax was doing the exercises, the other Pax would run around the AO on the sidewalk.

Exercises
• 100 WW1 situps
• 200 LBC with leg extension
• 300 Damits with block
• 400 Flutter kicks IC
Mary:
There was no mary this morning
COT:
Numberama: 9
Namearama: Intro: 9 strong at Fault Line did not disappoint. Awesome work.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 45 degrees
Shortcake Special (Before the BC): Old Flame and Green Bags
Ruckers: None
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
15 SSH IC; 15 TTT IC; 15 DON QUIXOTE IC
The Thang:
Pax paired up and ran to the cage. Each Pair got one block, assembled back at the flag for a dora. While one Pax was doing the exercises, the other Pax would run around the AO on the sidewalk.

Exercises
• 100 WW1 situps
• 200 LBC with leg extension
• 300 Damits with block
• 400 Flutter kicks IC
Mary:
There was no mary this morning
COT:
Numberama: 9
Namearama: Old Flame (Respect), Caterpillar, Minivan, Peg, Greenbags, craps(Respect), Dry Prime, Repo, BeeWax
Announcements: Various events that our brothers are participating in, stay safe everyone.
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Old Flame
Devo: Old Flame
Naked Moleskin:

RUN 1 BURPEE 2 BURPEES 3 BURPEES

  • When: 20170915
  • QIC: Old Flame
  • The PAX: X-Ray(respect), Bob Jones(respect), Sprout, Mini Van, Caterpillar


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Title: RUN 1 BURPEE 2 BURPEES 3 BURPEES

Intro:  6 strong at Fault Line did not disappoint.  Awesome work.

F3 Mission Statement:  “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  72 degrees

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

20 SSH IC; 15 TTT IC; 15 DON QUIXOTE IC

The Thang:

Pax formed into teams and ran to the cage. Each team got one block, assembled in the parking lot just outside the cage. Pax then mosey to Jingles Hill for a dora.  While one Pax was doing the exercises, the other Pax would run up Jingles Hill and do one burpee, then run back.  The pax doing the exercise would then run up Jingles Hill and do 2 burpees run back then 3 burpees, 4 burpees…….

 

Exercises

  • 100 Merkins
  • 200 Overhead press
  • 300 Curls for the Girls

Mary:

25 flutter kicks IC

15 American Hammers IC

COT:

Numberama:  6

Namearama:  Old Flame (Respect), Bob Jones (Respect), Caterpillar, Minivan, X-Ray(Respect) and Sprout

Announcements:  Various events that our brothers are participating in, stay safe everyone.

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Minivan

Devo: Old Flame